Remember the low-fat craze?

It started in the late 80s and by the 90s, everything was low-fat.

Low-fat cookies. Low-fat ice cream. Low-fat peanut butter.

It sounded like a dream. Eat all the foods you love…without feeling guilty.

There was just one problem. One BIG problem.

To make food taste good without fat, companies loaded it with sugar.

So the thing that was supposed to make you healthier? It made things worse.

I bring this up because it's happening again. Except this time, it's not fat.

It's protein.

Protein coffee. Protein bagels. Protein candy bars. Protein cereal.

Now if you've been reading my stuff, you're probably thinking, “Wait…haven't you been telling me to eat more protein this whole time?”

I sure have and I stand by that.

So the fact that protein is finally getting the attention it deserves is a great thing…

Especially for women over 40 who need more of it to maintain and build the muscle that your body is actively trying to lose.

But just like the low-fat era, companies have figured out how to turn a good thing into a not-so-good thing.

And if you're not careful, you could be eating "high protein" foods that aren't actually doing what you think they are.

Let me give you a real example.

You're at the grocery store. You see a bag of Sola protein bagels.

The label says 14 grams of protein. You think, "Perfect, that's a great start to my morning!"

And I get it. Compared to a regular bagel with 8-10 grams of protein and a lot more carbs?

It looks like a win.

But flip that bag over and here's what you'll find: wheat protein and a list of sugar alcohols to get the net carbs lower.

Is it better than a regular bagel? Yes.

Is it the best option? Not even close.

Because the type of protein you eat matters just as much as the amount.

Here's a simple way to think about it…

Imagine you get a paycheck for $100.

With high-quality protein — like chicken, eggs, or Greek yogurt — it's like depositing that check and keeping $90 of it.

Your body absorbs it, uses it, and puts it to work building and protecting your muscle.

But low-quality protein like those bagels?

It's like depositing $100 but between fees, taxes, and fine print, you only keep $40.

On paper, you earned the same amount. But in reality, you didn't.

And that wheat protein in the bagel? That's the $40 paycheck. Your body can't use it the same way.

On top of that, the sugar alcohols that make the carbs look low on the label?

They can cause bloating, diarrhea, and make inflammation worse…especially if your gut health is already sensitive, which is common during and after menopause.

So you bought something that was supposed to help. But your muscles aren't getting what they need and your gut is paying the price.

Sound familiar? It should.

It's the low-fat era all over again.

So what counts as high-quality protein?

I like to keep it simple: if it came from an animal, it's high-quality.

Chicken, beef, fish, eggs, Greek yogurt, cottage cheese, milk. These are your $90 paychecks.

Your body absorbs them efficiently and they have the amino acids your muscles need to stay strong.

Protein powders like whey, egg, and beef protein isolate also count here.

Yes, even though whey is technically "made in a lab," it's derived from milk and is one of the most well-researched, effective forms of protein out there. That's the one exception.

On the other end, plant-based proteins — rice protein, pea protein, veggie protein blends — are your $40 paychecks. They're not useless, but your body doesn't absorb them as well and they're often missing key amino acids.

And collagen is a tricky one.

It's great for your skin, hair, nails, and joints. But it shouldn't be your main source of protein.

Think of collagen as a good accessory…like a nice pair of earrings. It complements the outfit but it's not the outfit.

And then there are the foods that get called "high protein" when they're really not.

Nuts. Seeds. Quinoa. Certain veggies.

Are they healthy? Absolutely.

But they're not high-protein foods.

Almonds, for example, have 6 grams of protein per serving…along with 14 grams of fat.

That's a fat source with a little protein, not the other way around.

So if you know all this…why do so many women still come up short?

Let me show you why this happens in real life.

Kim is a Revitalized member who thought she was eating enough protein.

Two eggs in the morning. Some peanut butter and almonds as a snack. Chicken for dinner.

Sounds reasonable, right? She’s eating some protein…

But when she actually tracked it, she was eating about 60 grams per day.

That's roughly half of what she needed.

The eggs were great. The chicken was great. But the peanut butter and almonds she thought were adding protein? They were mostly adding fat.

Kim isn't unusual. This is what I see with almost every woman I work with when we first start together.

So here's how to make sure you're not in the same spot.

How To Actually Get Enough (Good) Protein

1) Find your daily target

Multiply your body weight by 0.75 on the low end and 1.0 on the high end. That's your daily range in grams. So if you weigh 160 lbs, you're aiming for 120-160 grams per day.

2) Use the 80/20 rule

Aim for 80% of your protein from high-quality sources (animal proteins and whey). The other 20% can come from wherever. This isn't about perfection…it's about making sure the majority of your paychecks are the $90 kind.

3) Use the 10:1 ratio to spot fake "high-protein" foods

Divide the calories by the protein grams. If the number is above 10, it's not a high-protein food.

Peanut butter? 23:1…way above 10:1.

Chicken breast? 5:1…well below.

This takes 5 seconds and saves you from being fooled by clever packaging.

4) Start where you are.

After you find your daily target, don't try to go from 60 grams to 150 overnight. Look at what you're already eating and add to it.

Having 2 eggs? Add 3 egg whites.

Having a salad for lunch? Add a chicken breast.

Already having Greek yogurt? Add another serving.

Track it for a few days using an app or even a notepad. You'll be surprised at what you find…just like Kim was.

The goal isn't to overhaul your entire diet. It's to see clearly, adjust simply, and build from there.

Just like the low-fat era taught you, not everything that sounds healthy is healthy. The label isn't the truth…what's inside is.

And now that you know the difference, you won't fall for it again.

Your friend and coach,

Ben Miknis